Thema:
Mal etwas Wissenschaft dazu: flat
Autor: Optimus Prime
Datum:09.05.19 12:53
Antwort auf:Re:Muskelaufbau - was soll man denn jetzt wirklich futte von D@niel

Hier gibt es eine Studie die Pflanzen vs Tierproteine als Quelle für den Muskelaufbau vergleicht:

[https://academic.oup.com/jn/article/145/9/1981/4585688]

Protein Digestibility Corrected Amino Acid Score = PDCAAS

Ein Wert von 1 = hohe Bioverfügbarkeit für deinen Muskelaufbau.

Source ?PDCAAS
Milk ?    1.00
Whey ?    1.00
Egg ?    1.00
Soy protein isolate 1.00
Casein ?    1.00
Beef ?    0.92
Soy ?    0.91
Pea ?    0.67
Oat ?    0.57
Whole wheat 0.45


Pflanzliche Proteinisolate sind wohl sehr gut verwertbar wohingegen das "Original" schwieriger zu verwerten ist für den Körper.

In Anbetracht der Herzgesundheit scheint es wohl besser zu sein auf pflanzliche Proteine zu setzen (wobei es hier um die Ernährungsweise im generellen und nicht um Proteinisolate geht, also Protein+ alles was das Produkt sonst noch so mit sich bringt):
[https://www.ncbi.nlm.nih.gov/pubmed/29618018]


Allerdings haben tierische Proteine weitere Vorteile:

Hier steht eigentlich alles gut zusammengfasst drin:
[https://pubs.rsc.org/en/content/articlehtml/2016/fo/c5fo01530h]

Ganz interessant:

Wer viel Sport macht sollte auch mehr Protein zu sich nehmen um einem Muskelabbau entgegen zu wirken:

During exercise, there is a negative balance between the rates of protein synthesis and breakdown in the whole body, as well as an increase in the rate of whole-body AA oxidation, resulting in a transient catabolic state.50,51 The underlying mechanisms differ with the type of exercise in that exhaustive endurance exercise reduces the rate of protein synthesis without affecting protein breakdown in the whole body (including skeletal muscle).52 In contrast, a prolonged bout of resistance exercise results in an increase in the rate of protein breakdown in the whole body (including skeletal muscle) being greater than an increase in the rate of protein synthesis.52 The magnitudes of these changes also depend on the type of exercise. Even moderate exercise (e.g., 1 h treadmill exercise at 55% of VO2 max) stimulates whole-body protein catabolism by 25% in a healthy adult.53 This translates into the dietary protein requirement of ≥1 g per kg BW per day. Unless sufficient dietary protein is consumed during recovery for increased synthesis of muscle proteins, protein degradation will exceed protein synthesis, resulting in a loss of muscle mass and negative N balance. In support of this view, healthy adults who performed intensive exercise daily (9.9 kcal min−1 for 6 of 20 min periods) for 3 weeks and consumed 1 g protein per kg BW per day exhibited negative N balance during each day of the training program.51

Proteine sollten bei jeder Mahlzeit irgendwie enthalten sein:

The rate of skeletal-muscle protein synthesis in healthy adults is 25% higher when protein intake is evenly distributed across breakfast, lunch, and dinner, compared with a pattern where most protein is consumed at the evening meal despite the same daily intake of total protein

Die Zusammensetzung der Aminosäuren ist bei tierischen Produkten im Vorteil:

Animal-source foods (e.g., meat, dairy products, egg, poultry, seafood, and other products) contain higher quantities and more balanced proportions of AA relative to human tissues, than plant-source foods (e.g., rice, wheat, corn, potato, vegetables, cereals, beans, peas, processed soy products, nuts, and seeds).7,73 For example, beef meat contains 63–68% protein on the dry matter basis, but most staple foods of plant origin (except for legumes) have a protein content <12% (dry matter basis) and are deficient in most AA, including lysine, methionine, cysteine, tryptophan, threonine, and glycine

Several lines of evidence show that animal-source protein has a greater nutritional value than plant-source protein to sustain skeletal-muscle mass. First, dietary supplementation of 17.5 g milk protein per day during a 12-week resistance exercise program increased lean body mass (3.9 vs. 2.8 kg) than an isonitrogenous amount of soy protein.
Second, compared with soy protein, dietary supplementation with 24 g whey per day to young men enhanced their lean tissue gains (3.3 vs. 1.8 kg) after 36 weeks of resistance exercise training.76 Third, ingestion of animal-source protein by healthy adults ranging from 17.5 to 40 g from whey, skimmed milk, or beef stimulated skeletal-muscle protein synthesis to a greater extent than the same amount of soy protein under resting and post-exercise conditions.61 Fourth, long-term vegetarianism resulted in reduced skeletal-muscle mass in older women, compared with consumption of an omnivorous diet (18.2 vs. 22.6 kg lean body mass).77 Thus, as a nutritional strategy, adequate consumption of animal protein (e.g., nutrient-dense lean meat) can reverse the decline in protein intake by adults in the age groups of ≥51 years. This simple means is vitally important for sustaining skeletal-muscle mass and improving health in aging adults.


Die Menge an Protein die man pro Tag so zu sich nehmen kann/sollte ist wohl bei max. 2g/kg Körpergewicht gut vertragbar:

The average protein intake (e.g., 1.07 g per kg BW per day for young adults) being 15% of dietary energy in the United States is well within the acceptable macronutrient distribution range26 but well below the recommended intake for most athletes.49 Even the 95th percentile of protein intake for United States adults is still far below the highest acceptable macronutrient distribution range for protein (i.e., 35% of dietary calories). Dietary intake of protein (up to 1.7 g protein per kg BW per day) recommended for athletes is well within the acceptable macronutrient distribution range.49 Based on an extensive review of the literature, Bilsborough and Mann96 suggested the maximum intake of 2 to 2.5 g protein per kg BW per day for healthy people, totaling 160 to 200 g protein per day for an 80 kg subject consuming 2900 kcal daily. This is equivalent to 25% of dietary energy from protein.


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